Which plyometric exercises have you found to be the most effective in your workouts?

I like pike jumps tuck jumps lateral box push offs and death jumps

I don't think it's really a matter of individual exercises with Plyo - it's more about the totality of the workout. It also depends on what you are using the plyo training for, and how far along in your program you are.

If you are doing plyometric training, you should have a clear program in mind. In Radcliffe's "High Powered Plyometrics" they use a 12 week cycle (peaking halfway, and reducing intensity towards the end), and have a series of plyometric programs tailored for different sports. They contain the basic plyo prorams, + "Desireable Dozens" - which are 12 exercises selected for their sport specific benefits. I suppose in answer to your original post, the desireable dozen they listed for martial arts with a grappling component are:

Bar Twists

Medicine ball scoop toss progression

Medicine ball scoop throw progression

knee-tuck jumping

Power skipping

Singl e leg stride jump

Floor kip

Horizontal and vertical swings

Leap progression

Side hops

Single leg hop progression

Single leg diagonal hops

The wrestling one is brilliant for Judo, wrestling, or MMA (reps/sets not listed in order to avoid writing a massive wall of text)

Use commas to separate your nouns. Read the rules of posting for this forum

For your question ("which plyometric exercises have you found to be the most effective in your workout"), you need to explain what do you mean by effective. Effective for what? For what purpose or fitness goal. Though plyometrics are mainly for increasing explosiveness, people use them (right or wrong) for other purposes.

For conditioning, I've used several variations of push ups (depth, clapping and alternating over a medicine ball), lateral obstacle jumps, and sprints (which could be considered plyos.)

The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris

How do you all integrate plyometric training into your training regimens?

Sometimes I like to perform a couple plyometric exercises at the beginning of my strength days in place of another exercise. For example, I might do a few sets of plyometric pushups at the first of an upper body session and cut back on the bench pressing for that day.

Other times, I like to include a short plyometric circuit before cardio training.

i'm planning to do a 12 week plyo cycle later this year. 2 sessions per week, for 12 weeks, seperate from my normal MA training.

Currently, I am doing 5-6 2 hour MA sessions per week, spending an hour rolling and sparring before the class begins. I've not been doing any weight training or plyo for a while due to a scarcity of spare time, as I'd rather roll or spar if the opportunity is there.